Holiday lights, decadent treats, parties, shopping – everything that’s fun this time of year can also trigger head pain. Here’s how to handle holiday headaches...

Here’s a typical holiday to-do list: Buy and wrap gifts for 15 people, decorate the house, set up the tree, attend a party on Friday and get ready for an aunt’s visit.

Whew!

It’s no wonder that tension headaches are common during the holidays.

“Preparing meals, shopping, forgetting to eat regularly, or having too many engagements and being sleep-deprived all can cause headaches,” says Charles Flippen, MD, a UCLA assistant professor of neurology.

Plus, we tend to neglect ourselves while doing for others in this season of giving.

But by taking care of yourself, you can enjoy all that the holidays have to offer – without the pain.

Read on for six headache triggers and expert remedies.

1. Too much to do, too little timeStress and anxiety can trigger headaches for some people, especially those who tend to be headache-prone, according to the New England Center for Headache in Stamford, Conn.

The cure:Keep your task list manageable.

“Pace yourself,” says John Tsilimparis, a marriage and family counselor in Brentwood, Calif. “You can’t fulfill every obligation and responsibility over the holidays. Learn how to say ‘no.’”

For example, instead of staying the entire week at your mom’s house, spend only a few days.

And prioritize “me” time, like going to the movies with friends, he suggests.

Keep a regular sleep schedule, even on weekends. Relaxation techniques, such as deep breathing, also help manage stress.

And don’t forget to exercise, which sends oxygen to the brain and gets the feel-good chemicals called endorphins, flowing, he says.

“Just do a simple walk every day to keep the body moving,” Tsilimparis adds.

2. Gift-givingTension headaches may also occur when you tighten shoulder and neck muscles – while driving, wrapping presents, carrying heavy packages, or sitting at a computer for online shopping.

This causes the muscles that go into the skull to tighten and squeeze your head, explains Michael Hirt, MD, an integrative medicine physician in Encino, Calif., who specializes in complementary and traditional treatments.

“It can be very painful, particularly in the frontal area or on both sides of your head,” he says. “Sometimes, it feels like a tight band is around your head.”

The cure:Take over-the-counter (OTC) pain medicine, such as aspirin or ibuprofen, as a preventive – especially if you clench your jaw or tense your neck and shoulders while mall-shopping or fighting traffic.

(Acetaminophen, the pain reliever in Tylenol, isn’t as effective for tension headaches, according to the Mayo Clinic.)

But don’t depend on OTC medications too often (more than nine days a month) because they can cause a rebound, or “medication overuse,” headache, says the Mayo Clinic.

Instead, try natural remedies for relief, such as hot or cold showers, to relax tight muscles.

“Processed meats with a high nitrite concentration, like salami – or foods typically seen on a deli platter or appetizer plate – can trigger a migraine,” Dr. Flippen says.

And before you switch to that lovely cheese platter, know that aged cheeses (such as blue, cheddar, Parmesan and Swiss) are full of a tyramine, a substance that can trigger headaches.

Other holiday fare that contains tyramine: nuts, foods processed with MSG, and even red wine.

The cure: Learn which, if any, foods trigger a headache for you – by paying attention to your diet and keeping a “headache diary.” Then limit how much you eat of those foods.

If you know you get migraines, always have your medications with you.

Take them as soon as your headache starts.

Don’t wait until it develops into “something big and overwhelming,” says Bert Vargas, MD, assistant professor of neurology at the Mayo Clinic in Scottsdale, Ariz.

One secret weapon: Caffeine, because it dilates blood vessels and reduces inflammation.

“Even one cup of coffee, along with an OTC or prescription analgesic, can help stop a migraine or other type of headache,” Dr. Flippen says.

But watch out: If you drink coffee or other caffeine drinks daily and abruptly stop, then you can get a “caffeine-withdrawal headache,” he says.

And if you get red-wine headaches, your best bet is to switch to white.

5. Plane travelTraveling during the holidays can be a giant headache – especially if you’re flying, which can trigger an “airplane headache” caused by dry air, time zone changes, lack of sleep and sleeping pills for jet lag.

Compounding the problem, Dr. Hirt says, is dehydration.

Flight attendants pour water in little cups like “you’d get when you were in kindergarten,” he says. “For an adult, that’s just not enough.”

Plus, sleeping pills also have the side effect of causing headaches, Dr. Hirt says.

The cure: Once you get past security screenings, buy a few bottles of water for the flight.

How much do you need? The old “eight (or nine) 8-ounce glasses a day” rule is a good general guideline, according to the Mayo Clinic.

Bringing your own water is also a smart idea so “you don’t have to ask the flight attendant or climb over three people to get a drink,” Dr. Hirt says.

And say “yes” when the flight attendant offers you a beverage. “But avoid caffeinated drinks, because that will just accelerate dehydration,” Dr. Flippen says.

6. Winter coldsStress, meals on the run and lack of sleep give your immune system a beating.

Then colds and congested sinuses can trigger a whopper sinus headache.

That’s because the two are linked: Sinus headaches often happen during or just after a bad cold.

Sufferers feel throbbing pain and tenderness around their eyes, cheeks and forehead. It also hurts when they move their head or bend over, according to Penn State’s College of Medicine.

The cure: Relieve pain with aspirin, acetaminophen or ibuprofen. If your sinuses are blocked, try an OTC decongestant.

Stay inside, keep warm, and use a humidifier to add moisture to the air. That’s because sudden temperature changes; dry indoor air; and cold, damp air worsen sinus headaches, according to experts at the University of Maryland Medical Center in Baltimore.

Even inhaling steam during a hot shower should feel good.

While making the holiday party rounds, stay away from cigarette and cigar smoke, which further irritate sinus membranes.

Your sinus headache may actually be sinusitis (a sinus infection), so it’s best to see your doctor, who may prescribe an antibiotic.

Identify Your HeadacheWhen that pounding head pain starts, most of us reach for a pain reliever without knowing what type of headache it is. However, figuring out the specific features and symptoms of your headache is an important part of finding the right relief. Take this headache quiz to find out what your pain is telling you.

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